13 Essential Vitamins and Minerals for Boosting Cognitive Functions
Unlock your brain's potential with these essential vitamins and minerals
Updated February 1, 2024.
Although the brain is only 2% of our body weight, it uses about 20% of the daily energy intake—it means that during a typical day, we use 320 calories to think. This remarkable statistic emphasizes the crucial connection between nutrition and cognitive function.
Fueling my Olympic journey wasn't just about protein and carbs. Vitamins and minerals were my secret weapon, boosting my brainpower and shielding my cells from the intense training grind.
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13 Essential Vitamins and Minerals for Brain Health
1. Vitamin B Complex
2. Vitamin D
3. Vitamin E
4. Vitamin C
5. Omega-3 Fatty Acids
1. Vitamin B Complex (B6, B9, B12)
These B vitamins are cognition's best friends. They are the building blocks for neurotransmitters essential for sending signals within the brain.
2. Vitamin D
Known as the sunshine vitamin, it plays a role in cognitive function and mood regulation. So, step outside for sun exposure or find dietary sources like fatty fish.
3. Vitamin E
As a potent antioxidant, vitamin E protects your brain from oxidative stress, which can accelerate cognitive decline.
4. Vitamin C
An antioxidant that supports cognitive health by reducing the risk of mental decline. It protects your brain from damage, ensuring it stays sharp and resilient.
5. Omega-3 Fatty Acids (DHA and EPA)
Found in fatty fish like salmon and flaxseeds, these healthy fats are brain fuel. They improve memory, mood, and overall cognitive function.
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This mineral is involved in over 300 biochemical reactions in the body, including those that support brain function. Some studies suggest that middle-aged adults taking the highest levels of magnesium ( ≥ 196 mg/day) had a 37% lower risk of developing dementia.
Include almonds, spinach, and whole grains to maintain optimal magnesium levels. You can also try supplementing, but consult a healthcare professional for guidance.
Potassium controls electrical activity and nerve transmission. You can find it in bananas, sweet potatoes, and oranges. It's good for the brain because it regulates bodily fluids, maintaining healthy brain function.
Low potassium levels can cause brain fog. Its deficiency also leads to memory issues and mental fatigue. You can try snacks or supplements enriched with it to counteract the symptoms.
Zinc is an essential trace mineral needed for optimal brain health and cognition. It supports the immune system and helps in neurotransmitter production and memory formation. Meats, beans, and whole grains are its most potent sources.
Calcium isn't just for strong bones and teeth; it also regulates blood flow to the brain. Ensure you get enough through dairy products, leafy greens, and fortified foods.
Alternatively, MAYU's Essential Mineral Drops can conveniently supplement your intake and support cognitive health.
A crucial antioxidant mineral that protects cells from damage by free radicals. Research suggests it might also slow cognitive decline and reduce the risk of Alzheimer's disease. Seafood—tuna, salmon, oysters—and nuts like cashews are excellent sources.
According to research from the Max Planck Institute, copper forms myelin, a fatty sheath that insulates nerve fibers. It improves signal transmission and supports cognitive function.
This mineral is essential for producing hemoglobin, which carries oxygen to the brain. Iron deficiency can lead to cognitive problems, fatigue, and poor concentration.
Sodium is crucial for maintaining proper fluid balance, including in the brain, and supporting nerve cell function. It's necessary for memory, attention, and learning.
Low sodium can cause cognitive impairment, but excessive intake can lead to high blood pressure and cardiovascular diseases. You should monitor this mineral carefully—especially during intense training.
How to Maintain Optimal Brain Health
Incorporate a balanced diet—ensure you have a variety of fruits, vegetables, lean proteins, and whole grains in your daily meals to get a mix of these essential nutrients.
Another thing you should do is consider supplementation. It can be a helpful addition if you struggle to get enough of these vitamins and minerals from your diet.
Power of Ionic Trace Minerals
Remember trace minerals in the quest for optimal cognitive function. These tiny yet mighty elements are essential for various bodily functions, including brain health. They help with electrical signaling and support neurotransmitter activity.
Trace minerals improve cognitive function and memory. They also regulate your mood. To include them in your diet, try foods like whole grains or supplements like Mayu Minerals Essential Blend.
Vitamins and Minerals: Improving Cognitive Function
Nourish your neurons, swapping processed for plant-powered, sugary for sunshine-soaked. Remember, every forkful is a vote for a vibrant, resilient mind. Prioritize minerals like copper, iron, and magnesium, brain-boosting B vitamins.
And if you're looking for a convenient way to ensure you get those crucial minerals, consider MAYU's Essential Mineral Drops. With them, you can effortlessly enhance your daily intake of vital electrolytes, supporting your cognitive health.